Wednesday 12.4.17

Bench Press Every 2 minutes for 10 minutes (5 sets) 3 reps @ 65-70% of your current 1RM.

This is a deload week - please do not exceed percentages.

Weighted Pull-ups

3 reps every 2 minutes for 8 minutes (4 sets)

AMRAP 12 200m run 8 deadlifts @ 100/70kg 8 burpees over bar 8 pull ups